Let's HECKING Do It, Fisher
Cutting
Intermediate
Machine strength
Plan Details
The Let's HECKING Do It, Fisher routine by kaeligetsfit is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is my current weekly routine to lose weight. I lift weights 5 days a week, while the other days are either active rest days OR cardio. Exercises can be modified - I go to Planet Fitness and created this routine based on the equipment I have access to. For Elliptical Training: I alternate between steady-state and HIIT workouts on the elliptical depending on how I am feeling. I also have access to two different types of elliptical-like machines, so I switch between them. I am by NO MEANS an expert. If this helps you, great! If not, there are many routines on JEFIT that may suit you better.
Routine detail
Day 1
Chest and Triceps
Est. 100 min
10 exercises
Walking
1 Set
Machine Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Recumbent Bike
1 Set
Day 2
Legs and Abs
Est. 117 min
13 exercises
Walking
1 Set
Smith Machine Squat
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Cardio (Rest)
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 4
Back and Biceps
Est. 96 min
10 exercises
Walking
1 Set
Smith Machine Deadlift
3 Sets x 10 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Recumbent Bike
1 Set
Day 5
Legs and Glutes
Est. 94 min
10 exercises
Walking
1 Set
Smith Machine Split Squat
3 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Step Machine
1 Set
Elliptical Training
1 Set
Day 6
Cardio (Rest)
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 7
Shoulders and Abs
Est. 120 min
13 exercises
Walking
1 Set
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Toe Touches
3 Sets x 10 Reps
Scissor Kick
3 Sets x 20 Reps
Elliptical Training
1 Set
